Warm Up
500M Row
Shoulder Circuit
10 Push Up
10 KB Swing (5 light/5 heavy)
10 Press (Bar)
5 Deadlifts (light)
5 Kipping HSPU
5 Deadlift (heavier)
2 Strict HSPU
Mobility
– Hamstring floss
Met Con
Heavy Diane
21-15-9
Deadlift (315/225#)
Strict HSPU
Jeremey: 25:42 Rx
Charlotte: 9:40 (Scaled with DB shoulder press and 155# deadlift)
I’ve never actually done regular Diane before so this proved interesting. I shouldn’t have gone 20 minutes for the muscle-up EMOM on Saturday :(. Have a nice big rip in my left hand, which makes deadlifts “fun.” Broke the deadlifts up into sets of 3. HSPU were in sets of 2-3 until I hit round 9. Had to do sets of 1 for most of that round. Still, I’ve never Rx’d something with strict handstand push-ups. Pumped to hit this one even though it was slow!